Vindaloo Vegetables
Author Susan Voisin
Servings 6 - 159 calories
Ingredients
3 cloves garlic peeled
1 tablespoon ginger peeled and chopped
1 pitted date coarsely chopped
1 1/2 teaspoon ground coriander
1 1/4 teaspoon ground cumin
1/2 teaspoon dry mustard
1/2 teaspoon cayenne pepper or to taste
1/2 teaspoon turmeric
1/4 teaspoon cardamom
1 tablespoon white wine vinegar
1 large yellow onion chopped
2 small carrots thinly sliced
4 cups small cauliflower florets
1 1/2 cups cooked kidney beans or one 15.5 ounce can, rinsed and drained
6 ounces tomato paste (one small can)
2 small zucchini cut into 1/4-inch-thick slices
1 small green or red bell pepper seeded and diced
Salt and freshly ground black pepper to taste
1 cup frozen green peas thawed
Instructions
In a blender or food processor, combine the garlic, ginger, date, coriander and other spices, vinegar, tomato paste and 1 3/4 cups water; process until smooth and set aside.
Heat a large non-stick pot or wok over medium-high heat. Add the onions and carrots and one tablespoon of water, cover, and cook until softened, stirring often and adding more water as necessary to prevent burning–about 5 minutes.
Add the cauliflower and kidney beans. Cover and turn heat to low. Add the tomato paste mixture to the vegetables, cover, and cook for 5 minutes.
Add the zucchini and bell pepper, season with pepper and salt (if using), and continue cooking, covered, until the vegetables are tender, but not mushy, about 5 -10 minutes.
Add the peas and allow to heat through for a couple of minutes. Serve alone or over basmati rice or other grain.
You can also cook this is a slow cooker for 6 hours on low. Also I added mushrooms and spinach to the recipe to make it even more healthier.
Author Susan Voisin
Servings 6 - 159 calories
Ingredients
3 cloves garlic peeled
1 tablespoon ginger peeled and chopped
1 pitted date coarsely chopped
1 1/2 teaspoon ground coriander
1 1/4 teaspoon ground cumin
1/2 teaspoon dry mustard
1/2 teaspoon cayenne pepper or to taste
1/2 teaspoon turmeric
1/4 teaspoon cardamom
1 tablespoon white wine vinegar
1 large yellow onion chopped
2 small carrots thinly sliced
4 cups small cauliflower florets
1 1/2 cups cooked kidney beans or one 15.5 ounce can, rinsed and drained
6 ounces tomato paste (one small can)
2 small zucchini cut into 1/4-inch-thick slices
1 small green or red bell pepper seeded and diced
Salt and freshly ground black pepper to taste
1 cup frozen green peas thawed
Instructions
In a blender or food processor, combine the garlic, ginger, date, coriander and other spices, vinegar, tomato paste and 1 3/4 cups water; process until smooth and set aside.
Heat a large non-stick pot or wok over medium-high heat. Add the onions and carrots and one tablespoon of water, cover, and cook until softened, stirring often and adding more water as necessary to prevent burning–about 5 minutes.
Add the cauliflower and kidney beans. Cover and turn heat to low. Add the tomato paste mixture to the vegetables, cover, and cook for 5 minutes.
Add the zucchini and bell pepper, season with pepper and salt (if using), and continue cooking, covered, until the vegetables are tender, but not mushy, about 5 -10 minutes.
Add the peas and allow to heat through for a couple of minutes. Serve alone or over basmati rice or other grain.
You can also cook this is a slow cooker for 6 hours on low. Also I added mushrooms and spinach to the recipe to make it even more healthier.